Did you know September is National Whole Grains Month? That means all month long we will be celebrating the goodness of whole grains! Most Americans are not consuming enough whole grains, with MyPlate recommending to make at least half of your grains whole. Whole grains are foods like brown rice, whole grain breads and pastas, oats, and other grains you may have not tried before such as quinoa and bulgur.
I often get the question “what is the difference between a whole grain versus a refined grain?” To explain this, I’ll start with breaking apart the grain itself. The original grain has three main parts: germ, endosperm, and bran. Working from the inside out, we’ll begin with the germ. This is the embryo of the grain, the innermost layer, that contains B vitamins, some protein, minerals, and healthy fats. All important things to nourish our bodies. The next layer is the endosperm. The endosperm is essentially the germ’s food supply, providing energy to the plant so it can begin sending its roots down for water and nutrients, and sending the sprouts up for sunlight’s photosynthesis. The endosperm is the largest part of the kernel and contains starchy carbohydrates, proteins, and very minimal amounts of vitamins and minerals. Our last layer is the outermost layer called the bran. The bran contains important antioxidants, B vitamins, and fiber. Again, very important things we need to nourish our bodies. Looking at these three parts of the grain, we see many important nutrients in the germ and the bran, but very few nutrients in the endosperm. These three parts make up a whole grain; therefore, anytime you are reading a food label of items such as crackers, breads, or pastas, it’s important that the first word is “whole” (it may be followed up by wheat or flour) to make sure you’re getting these three components.
A refined grain is used to refer to grains that are not whole, meaning they are missing one or more of these three key parts. Typically refined grains only contain the endosperm of the grain. The refining process removes about a quarter of the protein in a grain, and half to two thirds or more of the nutrients. Nutritionally, you are getting a bigger bang for your buck by consuming the whole grain.
What about enriched grains? After the widespread nutrition problems that occurred from consuming too many refined grains, many governments required that refined grains be “enriched.” Enrichment adds back fewer than a half dozen of the many missing nutrients, and they’re added in proportions different than they originally existed. Our best option is to simply eat whole grains to get the most health advantages.
In honor of Whole Grain Month, the Whole Grain Council has some exciting activities for the public to participate in! The first is a “Deal of the Day” from Whole Grain Council (WGC) member companies. Each day WGC will reveal a new discount, coupon, or social media contest with details about how to participate and take advantage of the deal. Follow @OldwaysPT on social media and use the hashtag #WholeGrainsMonth to connect. You also have the chance to win $500 on Instagram! Follow @Oldways_pt on Instagram and use the hashtag #SpotWholeGrains when you post photos of where you find whole grains. Participants have a chance to win a $500 gift card or a copy of the Whole Grains Around the World menu plan book from WGC. There are also tons of other resources on wholegrainscouncil.org!
Here’s a tasty recipe from MyPlate’s 5-way series featuring brown rice. The Caribbean Casserole is a great way to change up your dinner routine and used as a side dish or as an entrée!
– 1 medium onion, chopped
-1/2 green pepper, diced
-1 Tablespoon canola oil
-1 can stewed tomatoes, low-sodium (14.5 ounces)
-1 teaspoon oregano leaves
-1/2 teaspoon garlic powder
-1 ½ cups brown rice (instant, uncooked)
-1 can black beans or beans of your choice (16 ounces)
1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
2. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
3. Stir in rice and cover.
4. Reduce heat to simmer for 5 minutes.
5. Remove from heat and let stand for 5 minutes.
Information on whole grains was retrieved from wholegraincouncil.org. For more information about whole grains, National Whole Grain Month, whole grain recipes and more, visit their website.
Sydney Johnson is an Area Family & Consumer Sciences Extension Agent, with the North Carolina Cooperative Extension Service. She can be reached by calling the Sampson County Center at 910-592-7161.